**5.1 Healthy family eating**

Children should eat a variety of foods to provide nutrients needed by the body such as carbohydrates, protein, as well as vegetables and fruits. High-fiber foods such as lentils and beans should be included in children's diet. Children should consume five portions of fruits and vegetables a day to protect them from childhood diseases [37]. Limit the intake of sugar and sugar-sweetened beverages and fruit juice to 1/2 glass per day. Water should be the beverage of choice for children. Parents should put as much time aside for family meals as possible and provide nutritious food to children. Eating family meals regularly together is encouraged because it provides an opportunity for children to learn about healthy food. Families have a role to play in shaping and guiding children towards healthy food and the importance of physical activities [37]. Family meals are a way of teaching children the benefits of healthy eating, and children should be encouraged to try different foods to learn different textures and tastes, and to experience different foods from different food groups. The portion size of the food items given to children should be controlled. A good snack to give to your child includes fresh fruits, cooked vegetables, low-fat yoghurt, or milk. Children should not be exposed to food served in restaurants as they are energy dense. Children should be encouraged to participate in the preparation of healthy meals, they should be taught to sit with other family members during mealtimes, and not be distracted by watching TV or playing games during meals.
